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Fruit salad vs. Pomegranate — In-Depth Nutrition Comparison

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How are Fruit salad and Pomegranate different?

  • Pomegranate has more Copper, Fiber, Folate, Vitamin C, and Vitamin B5 than Fruit salad.
  • Daily need coverage for Copper from Pomegranate is 12% higher.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Pomegranates, raw are the varieties used in this article.

Infographic

Fruit salad vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Manganese +26.9%
Contains more Iron +20%
Contains more Magnesium +50%
Contains more Phosphorus +157.1%
Contains more Potassium +103.4%
Contains less Sodium -40%
Contains more Zinc +150%
Contains more Copper +216%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Manganese +26.9%
Contains more Iron +20%
Contains more Magnesium +50%
Contains more Phosphorus +157.1%
Contains more Potassium +103.4%
Contains less Sodium -40%
Contains more Zinc +150%
Contains more Copper +216%
Equal in Calcium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.5%
Contains more Vitamin C +209.1%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +278.6%
Contains more Vitamin B5 +611.3%
Contains more Vitamin B6 +177.8%
Contains more Folate +1166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.5%
Contains more Protein +227.5%
Contains more Fats +3800%
Contains more Carbs +43.3%
Contains more Other +103.8%
Equal in Water - 77.93
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Water +10.5%
Contains more Protein +227.5%
Contains more Fats +3800%
Contains more Carbs +43.3%
Contains more Other +103.8%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +1760%
Contains more Polyunsaturated fat +618.2%
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +1760%
Contains more Polyunsaturated fat +618.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Pomegranate
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Pomegranate Opinion
Net carbs 12.05g 14.7g Pomegranate
Protein 0.51g 1.67g Pomegranate
Fats 0.03g 1.17g Pomegranate
Carbs 13.05g 18.7g Pomegranate
Calories 50kcal 83kcal Pomegranate
Sugar 13.67g Fruit salad
Fiber 1g 4g Pomegranate
Calcium 11mg 10mg Fruit salad
Iron 0.25mg 0.3mg Pomegranate
Magnesium 8mg 12mg Pomegranate
Phosphorus 14mg 36mg Pomegranate
Potassium 116mg 236mg Pomegranate
Sodium 5mg 3mg Pomegranate
Zinc 0.14mg 0.35mg Pomegranate
Copper 0.05mg 0.158mg Pomegranate
Manganese 0.151mg 0.119mg Fruit salad
Selenium 0.5µg Pomegranate
Vitamin A 600IU 0IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 0.6mg Pomegranate
Vitamin C 3.3mg 10.2mg Pomegranate
Vitamin B1 0.011mg 0.067mg Pomegranate
Vitamin B2 0.014mg 0.053mg Pomegranate
Vitamin B3 0.356mg 0.293mg Fruit salad
Vitamin B5 0.053mg 0.377mg Pomegranate
Vitamin B6 0.027mg 0.075mg Pomegranate
Folate 3µg 38µg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.004g 0.12g Fruit salad
Monounsaturated Fat 0.005g 0.093g Pomegranate
Polyunsaturated fat 0.011g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Fruit salad
16%
Pomegranate
Minerals Daily Need Coverage Score
8%
Fruit salad
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.